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How a child might act when avoiding sensory overload

Have you ever noticed your child cover their ears during loud noises, refuse to wear certain clothes, or become distressed in busy places like shopping centres or family gatherings?

You’re not alone, and your child is not being “difficult.” These behaviours are often signs of sensory avoidance, a very real and valid experience for many autistic and ADHD children.


What is Sensory Avoidance?

Sensory avoidance happens when a child’s nervous system is hypersensitive to things that others might not even notice. Everyday sensations, like bright lights, scratchy clothing, background noise, or even a surprise touch, can feel overwhelming or even painful.

So, what looks like picky behaviour to others is, in fact, your child protecting themselves from sensory overload.


What Sensory Avoidance Can Look Like

Every child is different, but some common signs include:

  • Covering ears at loud or sudden sounds

  • Meltdowns in busy or noisy environments

  • Refusing to wear clothes with tags or certain fabrics

  • Avoiding bright lights or strong smells

  • Discomfort with unexpected touch or crowded spaces

Your child may seem withdrawn, anxious, or even irritable, not because they’re being “naughty,” but because they’re doing everything they can to regulate their environment.


How to Support a Sensory Avoider

There are simple, effective strategies that can make a huge difference for your child, and for you.

1.       Create a calm, predictable environment

  • Use soft, warm lighting instead of harsh overhead lights

  • Reduce background noise (like turning off the TV or choosing quiet times for outings)

  • Provide structure and advance warning before transitions or changes

2.      Respect their comfort zone

  • Let them wear clothes they feel good in, even if that means inside-out shirts or skipping socks

  • Allow them to set boundaries around touch and personal space

  • Use clear, visual schedules or verbal cues so they feel in control of what’s coming next

3.       Introduce helpful sensory tools

  • Noise-cancelling headphones for loud places

  • Sunglasses to reduce visual overstimulation

  • Fidget tools or chewable jewellery to support self-regulation on the go


Professional Support Can Help

An occupational therapist (OT) with experience in sensory processing can be a game-changer. They can work with your child to gently build tolerance to challenging sensory input, but always at your child’s pace. Never through force or pressure.


Remember: It’s Not Defiance. It’s Protection.

Your child isn’t avoiding these things to be rebellious. They’re doing their best to cope with a world that often feels too much. Understanding this can change your entire perspective and make your home feel more peaceful and supportive for everyone.


Remember to check out our FREE sensory profile builder! Complete a set of questions and then download your child's sensory profile to hand out to anyone who needs it!




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